Rings and 1 KettleBell are now in FWD Pallet Staging.
Coming Soon:
Weight Vest
Parallette Bars
Sloshy Pipe
PVC for snatch drills
Sunday, January 18, 2009
Tuesday, January 13, 2009
13JAN2009
3 sets of:
Run 1/2 Mile (Bike 2 miles)
29 Push Press
Time it.
M: Use 45# Bar
A: Use 2 10# DB
R: Use 2 5# DB
------
Push Press is a military press (full extension) but using a small bend in the legs (no more than 25% down) to use to help propel the weight (via the hips) over your head.
Run 1/2 Mile (Bike 2 miles)
29 Push Press
Time it.
M: Use 45# Bar
A: Use 2 10# DB
R: Use 2 5# DB
------
Push Press is a military press (full extension) but using a small bend in the legs (no more than 25% down) to use to help propel the weight (via the hips) over your head.
Monday, January 12, 2009
12JAN2009
Endless Pullups
With continuously running clock complete:
1 pullup the first minute, 2 the 2nd, 3 the 3rd, etc.....
until you cannot complete a full set in the 60s.
Master & Apprentice: As prescribed
Recruit: Use Jumping Pullups
With continuously running clock complete:
1 pullup the first minute, 2 the 2nd, 3 the 3rd, etc.....
until you cannot complete a full set in the 60s.
Master & Apprentice: As prescribed
Recruit: Use Jumping Pullups
Sunday, January 11, 2009
11JAN2009
Jake's Finest
58 Pullups
58 Pushups
58 Situps
58 Squats
For Time
Master - As Prescribed
Apprentice- 29 Reps
Recruit - 15 Reps
58 Pullups
58 Pushups
58 Situps
58 Squats
For Time
Master - As Prescribed
Apprentice- 29 Reps
Recruit - 15 Reps
Thursday, January 1, 2009
WOD 01JAN2008
NANCY
5 rds for time:
400m Run
15 OHS (95#)
Master: As posted
Apprentice: 3 rds for time
Recruit: 3 rds of 400m run, 5 OHS (45#)
5 rds for time:
400m Run
15 OHS (95#)
Master: As posted
Apprentice: 3 rds for time
Recruit: 3 rds of 400m run, 5 OHS (45#)
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